Hal Higdon's

Half Marathon Training Program

Half Marathon Training: Novice

Week Mon Tue Wed Thu Fri Sat Sun
1 Stretch & 3 m run 2 m run 3 m run + Rest 30 min 4 m run
Strengthen or cross strength cross

2 Stretch & 3 m run 2 m run 3 m run + Rest 30 min 4 m run

Strengthen or cross strength cross

3 Stretch & 3.5 m 2 m run 3.5 m run + Rest 40 min 5 m run

Strengthen run or cross strength cross

4 Stretch & 3.5 m 2 m run 3.5 m run + Rest 40 min 5 m run

Strengthen run or cross strength cross

5 Stretch & 4 m run 2 m run 4 m run + Rest 40 min 6 m run

Strengthen or cross strength cross

6 Stretch & 4 m run 2 m run 4 m run + Rest or Rest 5-K Race

Strengthen or cross strength easy run

7 Stretch & 4.5 m 3 m run 4.5 m run + Rest 50 min 7 m run

Strengthen run or cross strength cross

8 Stretch & 4.5 m 3 m run 4.5 m run Rest 50 min 8 m run

Strengthen run or cross cross

9 Stretch & 5 m run 3 m run 5 m run + Rest or Rest 10-K Race

Strengthen or cross strength easy run

10 Stretch & 5 m run 3 m run 5 m run + Rest 60 min 9 m run

Strengthen or cross strength cross

11 Stretch & 5 m run 3 m run 5 m run + Rest 60 min 10 m run

Strengthen or cross strength cross

12 Stretch & 4 m run 3 m run 2 m run Rest Rest Half

Strengthen or cross Marathon